Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Two sets of:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 reps
followed by …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
followed by..
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
followed by…
Build to 80-85% of your 1-RM Max Snatch
B.
Set a running clock…
0:00-12:00
35-54:
“CrossFit Games 2012 Track Triplet”
Three rounds for time of:
8 Split Snatch, alternating legs (115/75 lbs)
7 Bar Muscle-Ups
Run 400 Meters
55+:
“CrossFit Games 2012 Track Triplet”
Three rounds for time of:
8 Split Snatch, alternating legs (85/55 lbs)
7 Chest-to-Bar Pull-Ups
Run 400 Meters
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Chest-to-Bar Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar
Band Assisted
and then, with the clock still going, complete …
12:00-18:00
Six minutes to establish a 1-RM Snatch
C.
Three sets of:
Reverse Snow Angels x 15 reps (slow and controlled)
Rest as needed
General Training Notes: Starting the training day off with more snatch technique work. Please keep the drop snatches light at 35-40% max weight. This is designed to be a drill, not working on loading this as heavy as possible. Please use a rack for your snatch balances so you can build a bit with this complex. Then you’ll build to 80-85% of your 1-RM snatch in preparation for a fun workout today! The conditioning today won’t be done at a Zone 2 pace. Since tomorrow is lighter due to the holiday, today will have more intensity and we are going OLD SCHOOL! We understand that split snatches are no longer common in CrossFit, however, we have been seeing more uncommon movements in CrossFit lately, and we did see split movements with dumbbells somewhat recently. So, today you’ll be doing split snatches! You will be taking the barbell from the floor but will receive the barbell in a split snatch. You’ll want to average about 3:30-3:45 per round to finish by the 12:00 cap. Please cease doing the triplet if you hit the 12 minute mark and transition to building to your heavy 1-RM snatch. Start at 80-85% of your 1-RM and build from there! You’ll have enough time for 3-4 lifts so building like this would be ideal: 85%; 90%; 95%; 101%